Digestion is often overlooked and totally underrated as it's the unsung hero behind our overall well-being. This amazing process breaks down the food we eat, making sure our bodies and brains get the essential nutrients they need to keep us going strong.
Now, let's talk about a special group of foods that are like superheroes for your digestive system: the "easy-to-digest" foods. These gems are packed with vital nutrients and are gentle on your stomach, promoting better absorption and keeping indigestion at bay.
Easy-to-digest foods come in all shapes and sizes. From simple carbs to certain veggies, they each bring unique benefits to the table. In this article, we're going to explore the wonderful world of easy-to-digest foods, championed by nutritionists and dietitians everywhere.
Why Is Smooth Digestion So Important?
Let's take a moment to appreciate the intricate process of digestion. It involves a series of movements and reactions in our digestive tract that work together like a well-choreographed dance routine.
When we eat, our food embarks on a journey through our digestive system, getting broken down and transformed along the way. Various enzymes jump into action, breaking down carbs, proteins, and fats into smaller bits that our bodies can use. These bits then hitch a ride through our blood and get put to work where they're needed most.
But when things go awry in our digestive system, it can cause all sorts of trouble like bloating, heartburn, discomfort, and even trouble absorbing nutrients. Culprits like spicy and fried foods, artificial sweeteners, and certain high-fiber foods can trigger conditions like irritable bowel syndrome (IBS), acid reflux, and GERD.
The good news is that making the right food choices can actually aid digestion and prevent these issues. Easy-on-the-stomach foods not only keep constipation and upset stomachs at bay but also contribute to weight loss and overall digestive health. Plus, they can even do wonders for your brain!
What Are “Easy To Digest” Foods?
So, what makes a particular food “easy to digest?” Well, several factors will come into play, including the fiber content, its cooking method, and how processed it is.
For instance, white bread, being a refined carbohydrate, is “easier” to digest than whole-grain bread because it has less fiber (even though whole-grain is more nutrient-dense). Similarly, boiled or steamed veggies are gentler on the stomach than their raw counterparts.
Easy-to-digest foods are not only beneficial for people with digestive conditions like IBS, Crohn’s disease, or gluten intolerance — they're a fantastic choice for anyone looking to support their digestive system. These foods are typically low in fat, high in essential nutrients, and often rich in antioxidants.
Including easy-to-digest foods in your diet can ease the burden on your digestive tract, helping prevent discomfort and promote better nutrient absorption. Remember that improving your gut health can bring a world of benefits that extend throughout your entire body. A happier gut often leads to a happier you.
The 15 Best Easy To Digest Foods
When it comes to maintaining our health, knowing the right foods for our bodies is crucial. Let's uncover the 15 most common foods known for their digestion-friendly properties:
Bananas
Known for their soft, mushy texture, bananas are a go-to food for those experiencing digestive problems. They are rich in potassium, an electrolyte that helps maintain fluid levels and regulate the movement of nutrients and waste products in and out of cells. Bananas are also packed with easy-to-digest carbohydrates that can provide a quick energy boost. Plus, they contain pectin, a type of fiber that can help improve bowel function.
Rice
As a magnesium-rich staple food for more than half of the world's population, rice is well regarded for its digestion-friendly properties. It is low in fiber, making it easier on the stomach and less likely to cause discomfort. It is also often recommended for those with digestive issues such as acid reflux or an upset stomach.
White rice, compared to its whole grain counterpart, brown rice, has its husk, bran, and germ removed. This makes it less nutritious, but also easier to digest. Generally, it’s a good idea to opt for whole grains instead of refined grains, but if you’re looking for something a little easier on the stomach, white rice is the way to go.
Avocados
These creamy fruits are rich in fiber and healthy monounsaturated fats, promoting feelings of fullness and benefiting heart health. Avocados are typically easy on the digestive tract, and their high enzyme content can help break down foods, easing the digestion process. In addition, avocados are a good source of antioxidants and vitamins C, E, K, and B6.
Oatmeal
A bowl of oatmeal is a fantastic way to start your day. It contains high amounts of soluble fiber, which can aid digestion by absorbing water and slowing down the gastric emptying process. This leads to a feeling of fullness and helps maintain steady blood sugar levels. If oatmeal isn’t your thing, you could easily swap it out for a cereal with high soluble fiber content.
(Our own MOSH bars contain six to eight grams of gut-healthy fiber, and make for a convenient, delicious breakfast option on the go!)
Chicken Breast
Lean proteins such as skinless chicken breast are easy on the stomach and key for overall health. They provide essential amino acids that your body needs to function effectively. Chicken is also low in fat and high in vitamins and minerals, especially B vitamins, which can be beneficial for energy production, brain health, and cellular function.
Ginger
For centuries, ginger has been used as a digestive aid. It contains compounds called gingerols and shogaols that can help relax the intestinal tract, relieving symptoms of gas and cramping. Moreover, ginger has been found to speed up gastric emptying, potentially reducing symptoms of discomfort in people with certain gastrointestinal conditions.
Cucumbers
Crisp and refreshing, cucumbers are not only a hydrating snack but also a good friend to your digestive system. They are composed of about 96 percent water, which can support hydration and assist the function of the digestive tract. Their high water content, combined with a small amount of fiber, makes them a gentle food for your stomach.
Yogurt
With its probiotics, aka "friendly" bacteria, yogurt is a superstar for gut health. These live microorganisms can aid digestion, enhance nutrient absorption, and strengthen the overall health of the gut microbiome. Greek yogurt, in particular, is a healthier option as it contains more protein and fewer carbohydrates compared to regular yogurt.
For those who tolerate dairy products, cottage cheese is another easily digestible food option, packed with protein and essential nutrients. It typically contains less protein than Greek yogurt, but it’s usually lower in sugar as well. It could be used as an alternative to yogurt if you prefer its taste/texture.
Potatoes
Whether you prefer the sweet variety or traditional white potatoes, these starchy veggies can be quite easy to digest. When cooked, potatoes have a high water content and are also a great source of potassium, the same electrolyte prevalent in bananas that aids in various bodily functions, including digestion.
Watermelon
Watermelon, much like cucumber, boasts a high water content, making it a hydrating and easy-to-digest snack. It's also rich in vitamins A and C, along with some fiber. As an added plus, while watermelon can be tantalizingly sweet, it’s the natural type of sugar that’s much healthier than added sugars.
Applesauce
Applesauce is a simple and light food option that’s generally easy to digest. It retains some of the apples' fiber and vitamin C but is simpler to digest than a whole apple because the fiber is broken down during the cooking process.
Eggs
Nutrient-dense and versatile, eggs are an excellent addition to a digestion-friendly diet. They're rich in protein, which is crucial for repairing body tissues, including those in your gastrointestinal tract. Plus, eggs are generally easy to digest, making them a go-to food for many people experiencing digestive issues.
Saltines
Simple crackers are another staple for those with an upset stomach. They are low in fiber and fat, making them less likely to aggravate a sensitive digestive system. While they can be eaten alone, pairing them with a simple soup and some ginger ale can make for a comforting, easy-to-digest meal.
Gelatin
While technically not a “food” on its own, gelatin is a substance derived from collagen that can be beneficial for digestive health. It can help strengthen the lining of the digestive tract, preventing leaky gut syndrome. It's often found in foods like bone broth or can be taken as a supplement.
Salmon
As a fatty fish, salmon is an excellent source of omega-3 fatty acids, which can support brain health. It's also high in easily digestible protein and other helpful nutrients like B vitamins, selenium, and potassium.
How To Add More Easy To Digest Foods Into Your Diet
Featuring more easy-to-digest foods in your daily meals can be simple and rewarding.
If you’re a lifetime fan of heat in your meals, start by occasionally swapping out spicy foods for milder options. If you're used to a low-fiber diet, gradually introduce foods like oatmeal or sweet potatoes, known to regulate blood sugar and prevent cramping.
Combining these foods can also optimize their benefits. For instance, pairing kefir, a probiotic-rich beverage, with a potassium and electrolyte-loaded banana can improve your gastric health and nourish your gut bacteria.
Always remember that every individual's intestine reacts differently, so finding the right balance for your own gut is key.
The Bottom Line
In essence, easy-to-digest foods offer a host of benefits beyond just simplifying the digestion process. They can ease digestive issues, contribute to stable blood sugar levels, and even help in weight management.
Reach out to a healthcare provider like your PCP (Primary Care Physician) or an RDN (Registered Dietitian Nutritionist) for personalized advice, particularly if you have specific dietary conditions like lactose intolerance, diabetes, or digestive disorders.
Remember, your body is your most valuable asset; treat it kindly with the best foods it deserves.
For more wellness articles like these, explore the rest of our blog here!
Sources:
Your Digestive System & How it Works | NIDDK
Digestive Enzymes and Digestive Enzyme Supplements | Johns Hopkins Medicine
The Dietary Fiber Pectin | PMC
Are Refined Carbohydrates Worse Than Saturated Fat? | PMC
Processing Conditions, Rice Properties, Health and Environment | PMC
The Amazing and Mighty Ginger | NCBI Bookshelf
Contribution of Water from Food and Fluids | NCBI Bookshelf
Effects of Dietary Yogurt on the Healthy Human Gastrointestinal (GI) Microbiome | PMC
DASH Eating Plan: Getting More Potassium | NIH
The Effect of Fruit in Different Forms | NCBI Bookshelf
Effects of Dietary Gelatin Hydrolysates on Bone Mineral Density | PMC
Omega-3 Fatty Acids | Health Professional Fact Sheet
Gingerols and shogaols: Important nutraceutical principles from ginger | PubMed
